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Millions of people would like to cut down on their drinking without giving it up altogether--and this encouraging book has helped many make that goal a reality. Distinguished clinician-researchers William R. Miller and Ricardo F. Mu\u00f1oz have spent more than 40 years studying whether moderation works, who it works (and doesn't work) for, and how to achieve it. Armed with authoritative facts about "how much is too much," readers can set realistic, customized moderation goals. Loads of practical strategies, stories, and planning tips are included. Readers learn new ways to enjoy social events, defuse tension and stress, and cope with difficult emotions--with or without a glass in hand. Updated with the latest scientific data, the second edition is designed to be even more interactive, and features a new chapter on mindfulness.
William R. Miller, PhD, is Distinguished Professor of Psychology and Psychiatry at the University of New Mexico. He is the author or coauthor of numerous books, including Motivational Interviewing, a modern classic in the field of addiction treatment. Dr. Miller\u2019s research focuses on providing a broader and more effective range of treatment approaches for people with alcohol and drug problems. He is a recipient of the international Jellinek Memorial Award for excellence in alcoholism research. Ricardo F. Mu\u00f1oz, PhD, is Professor of Psychology at Palo Alto University. His major areas of expertise include addictive behavior, the prevention and treatment of depression, and how depression affects substance use. He has coauthored several books, including Control Your Depression and The Prevention of Depression.
Table of Contents
I. Introduction 1. Thinking about Drinking 2. Why Change? 3. Is Moderation for You? II. When You Drink 4. Getting Started 5. Keeping Track 6. Taking Charge 7. Slowing Down 8. Refusing Drinks 9. Affirming Your Progress 10. Moving Along III. Before You Drink 11. Discovering your Triggers 12. Places 13. People 14. Days and Times 15. Feelings 16. Other Triggers 17. Summary: Before You Drink IV. Instead of Drinking 18. Relaxing 19. Self-Talk 20. Pleasant Activities without Alcohol 21. Coping with Negative Moods and Depression 22. Self-Concept 23. Sleeping Well 24. Mindfulness 25. Managing Anxiety and Fear 26. Being Assertive 27. Relating to Others 28. Living "As If" V. How Are You Doing? 29. If Moderation Isn't Working for You 30. Sources of Help Appendix A. The Wrath of Grapes: Reasons for Concern Appendix B: An Inventory of Alcohol-Related Problems Appendix C: Tables for Estimating Blood Alcohol Concentration (BAC) Going Further: Recommended Resources